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Wednesday, July 21, 2010

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

2010GamesBurkeHolmbergFroningRope_th.jpg

Enlarge image

Matt Chan, Graham Holmberg and Rich Froning Jr in the final workout at the 2010 CrossFit Games.

Here are some ideas for pistol subs:
http://media.crossfit.com/kids/Pistols.wmv

"Swim Tips for CrossFitters: Part 2" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]

CrossFit Kids "Powerball" - video [wmv] [mov]

The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]

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4 comments:

  1. WillJuly 20, 2010 at 10:14 PM

    I did this one today. Only got 2 rounds + deadlifts. Deadlifts at 205. I'm slow at 1 legged squats. Another skill to learn!

    ReplyDelete
  2. Carport CrossfitJuly 21, 2010 at 5:14 AM

    Big Dawgs
    as rx’d

    Women - 205

    The Porch:
    Complete as many rounds as possible in seven minutes of:

    275 pound Deadlift, 7 reps
    20 meter Sprint
    14 One legged squats
    21 Double-unders
    20 meter Sprint

    Women - 155-165

    Pack:
    Complete as many rounds as possible in seven minutes of:

    185-205 pound Deadlift, 7 reps
    20 meter Sprint
    14 One legged squats (or progressions)
    21 Double-unders
    20 meter Sprint

    Women 85-95

    Puppies:
    Complete as many rounds as possible in seven minutes of:

    25-50 Kettlebell Deadlift, 7 reps (use a dumbbell on end if you dont have a KB)
    20 meter Sprint
    14 One legged squats (or progressions)
    21 Tuck jumps or two leg hops over a small hurdle
    20 meter Sprint

    ReplyDelete
  3. Carport CrossfitJuly 21, 2010 at 7:04 AM

    Amber 3rds+2DL Rx
    Short AMRAP - nice!!

    ReplyDelete
  4. NateJuly 21, 2010 at 7:23 PM

    ARRGH!! DOUBLE UNDERS!! PROFANITY!!

    195 lb deadlift, assisted pistols.

    2 rounds + deadlifts + 20 meter sprint. DUs probably took me 4 1/2 minutes.

    Cashed out with 3 rope climbs

    ReplyDelete